If you did, don't worry. You are not the only one. But if you are serious about running, paying attention to these little oversights and knowing how to run properly is necessary for greater performance. So without further ado, here are 10 tips to help you avoid the no-nos of running.
Running Shoes and Clothing
Wrong kind of shoesPaying attention to the kind of shoes you wear is crucial especially if you do not wish to suffer muscle or joint issues later on. Take a look at this article, where we discuss in depth on choosing the right pair of running shoes. If you are still unsure, visit a running speciality store and ask for help from the friendly staff. They can furnish valuable advice based on your running style and foot type. If you have been wearing old trainers, the wear and tear suffered can compromise their sole grips and ability to absorb impact while running. That can seriously harm your ankles, knees and muscles. Moreover, it is also very important that you choose a pair of running shoes with the correct size. Wearing shoes that are too tight or too loose can cause injuries over time.
Wrong running attireThrowing on a casual shirt for running might seem like the easy thing to do. But taking the easy way out isn't necessarily the right way. These runners may feel either too cold or too hot and suffer weather-related illnesses after running for a period. The right kind of attire for runners are those with technical fabrics, such as CoolMax, DryFit, Thermax, silk or polypropylene. Avoid wearing attire made using cotton.
If you are serious about running, paying attention to these little oversights and knowing how to run properly is necessary for greater performance.
During training, it is crucial that you avoid the following:
Overstretching during warm upPushing yourself beyond your limits during a warm up might cause more harm than good. Experts believe that exercises such as deep lunges, hand-to-toe hamstring pulls and butterfly holds should be done after your training as a kind of post-run release. The right way to warm up is to do a 3-5-minute gentle walk, followed by a 5-minute run-walk.
Running long distances too early or too oftenIf you are new to the running world, then it is vital that you do not run long distances immediately. Working your way up gradually is the safer and more reliable option. On the other hand, if you have already been training for some time, then avoid running long distances back-to-back. This might cause muscle strains and injuries.
Running too fast too soonEven if you are training for a marathon, running too fast during training will not do you any good if you aren't ready for it. It can cause over-straining of muscles and even induce sprains. The solution? Be consistent in your effort. Experts believe that a runner is exerting too much effort or running too fast when he or she can no longer talk while running.
Choosing the wrong running buddyResearchers have uncovered that having a running buddy increases motivation to run. However, this is only true when he/she runs at the same pace as you. If not, the absence of mutual encouragement makes it such that running with a buddy is no better than running alone.
Before, During and After a Race
Skipping mealsFuelling your body prepares it for any major physical activities such as a race; thus, skipping any meals is a big no-no.
Bad postureDo not forget about your posture when running. You should keep your torso upright, with eyes looking straight ahead. Never slouch or allow yourself to look downwards due to fatigue. Not paying attention to this might cause injury and postural problems in the long run.
Not drinking enough waterKeeping yourself hydrated is crucial to running. Many believe that drinking too much water might cause cramps or side stitches. That is not the case. In fact, you should keep yourself hydrated before, during and after the race. The recommended dosage is 2 to 3 cups of non-caffeinated fluid, including water, an hour before the race, another half to 1 cup just before the race starts and then more water or even a sports drink after the race.
Not getting enough restResting well before your big day is something you shouldn't miss. Do not take this for granted. Having enough rest means you are preparing your body physically and mentally for the race. If possible, do not attempt long runs three weeks before your race to avoid over-straining your body.
Remember, running is a long-term effort in the right direction. Every bit counts. Yes, even the small stuff. So put on proper running attire (not your casual shirt). Track your hydration. Pay attention to your running posture.
If you can take care of these minor details, your running performance will take care of itself in due time.
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